200 Hour Yoga Teacher Training Syllabus

The Ashtanga Vinyasa Yoga is the dynamic flow of various Hatha Yoga Aasanas. The real purpose of Hatha Yoga is to help an individual reach on to the stage of “Sthiram Sukham Aasanam” (Stable and Comfortable position of Sitting) as told by Sage Patanjali so that subject can meditate without any physical limitations. In Hatha Yoga Pradipika also in the very first couple of verses the aim of Hatha Yoga is told to make person prepared and able to reach in Raj Yoga i.e. meditation. Hatha yoga enhances health, wellness and builds strength for this purpose. But being overly flexible and associated with good shape and body type is not the purpose of Hatha yoga. Here the students will be introduced to a number of Hatha Yoga Aasana with the purpose of getting good health and make a disease free body. At the same time students will be asked to understand the therapeutic benefits of each of these Aasanas so that they can be utilized for advancing the good health of practitioners and their family members and society. Following asanas will be taught and practiced in the Ashtanga Vinyasa yoga.

1. Parshvava Chakrasana – Sidebending Pose

2. Tadasan A & B – Palm Tree Pose A & B

3. Vrikshasan – Tree Pose

4. Utkatasan – Chair Pose

5. Trikonasan – Triangle Pose

6. Padahastasan – Hands to Feet Pose

7. Garudhasan – Eagle Pose

8. Natarajasan – Shiva Dancing Pose

9. Shirsha Padangushthasan – Head to Big Toe Pose

10. Parivatrita Trikonasan – Reverse Triangle Pose

11. Uttanpadasan – Raising Feet Pose

12. Ardha Pavanmuktasan – Half Gas Release Pose

13. Pavanmuktasan – Gas Release Pose

14. Viprit Karani –

15. Kandhrasan – Shoulder Pose

16. Setubandhasan – Bridge Pose

17. Matsyasan A – Fish Pose A

18. Naukasan – Boat Pose

19. Sarvangasan – Shoulder Stand

20. Matsyasan B – Fish Pose B

21. Salabhasan – Locust Pose

22. Viprit Naukasan – Inverted Boat Pose

23. Bhujangasan – Cobra Pose

24. Dhanurasan – Bow Pose

25. Vakrasan – Twisting Pose

26. Janushirasan – Nose to Knee Pose

27. Vajrasan – Strong/Thunderbolt Pose

28. Mandukasan – Frog Pose

29. Uttan Mandukasan – Raising Frog Pose

30. Supta Mandukasan – Sleeping Frog Pose

31. Ushtrasan – Camel Pose

32. Yoga Mudra A

33. Vadha Gomukhasan – Bound Cow Face Pose

34. Supta Vajrasan – Sleeping Thunderbolt Pose

35. Paschimottasan – Seated Forward Bend

36. Simhasan – Lion Pose

37. Ardhmatsyendrasan – Half Fish Lord Pose

38. Shirshasan – Head Stand Pose

39. Ardha Chandrasan – Half Moon Pose

40. Majariasana – Cat and Cow Pose

41. Uthitha Parsvakonasan – Extended Side Angle

42. Parshvaottanasana – Intense Side Stretch

43. Halasana – Plow Pose

44. Chakrasana – Wheel Pose

45. Karnpidhasan – Knee to Ear

46. Crocodile Practices (4 Variations)

47. Yoga Mudra B

48. Gomukhasana – Cow Face Pose

49. Poorna Matsyendrasana – Full Fish Lord Pose

50. Mayurasana – Peacock

51. Kukkutasana – Rooster Pose

52. Uttana Kurmasana – Raising Tortoise Pose

53. Padma – Bakasana – Lotus Crane Pose

54. Baddha -padmasana – Bound Lotus Pose

55. Akarnadhanurasana – Archer Pose

56. Ugrasana – Ferocious Pose

57. Parvatasana – Mountain Pose

58. Tolangulasana – Scale Pose

59. Virasana – Hero Pose

60. Sankatasana – Comtracted Pose

61. Garbhasana – Womb Pose

62. Bhadrasana – Gracious Pose

63. Kapotasana – Pigeon Pose

64. Ekpadaskandhasna – Foot Behind the Head.Pose

65. Vatayanasana – Horse Pose

66. Padmasana – Lotus Pose

67. Siddhasana – Accomplished Pose

68. Swastikasana – Prosperous Pose

69. Shavasana – Corpse Pose

70. Makarasana – Crocodile Pose

Philosophy

The following topics are explored in philosophy:

Meaning of yoga according to Yoga Sutra and Geeta, concepts, history

Eight paths of yoga including:

Jnana

Raja

Bhakti

Karma Yoga

Hatha Yoga

Kundalini

Laya

Mantra

Ashtanaga Yoga of Patanjali

Panch kosha (five layers or sheaths over consciousness)

Annamaya kosha (physical sheath) – Gross body – Conscious state

Pranamaya kosha (energy sheath) – Subtle body – Subconscious state

Prana (bioplasmic energy)

Panch-prana (five vital airs)

The chakra system, its qualities, activating and balancing techniques

Energy or nadi system

Kundalini

Manomaya Kosha

Meditation: introduction, practices, meditation and mind

Vijnanamaya kosha (intuitive sheath) – Wisdom

Ananadmaya kosha (bliss sheath) – Causal body – Unconscious state

Samaadhi

Pranayama Syllabus

The practice of Pranayama is very necessary for calming down the mind. The pranayama practices also become the basis of various meditation techniques. Here the pranayama will be taught with great care so students learn the process and get better at their practices. All the following techniques will be taught initially in a beginner manner without ‘Kumbhaka’ (retention of breath) and slowly they will be encouraged to do it with ‘Kumbhaka’ on advanced levels. The following techniques will be covered: